Foods that will help you manage your PMS
Pre Menstrual Syndrome (PMS) in generally treated with anti-depressants and anti-inflammatory medications, which increase the risks of developing other undesirable side effects. However, the natural way to manage your PMS, might just be in increasing vitamin D and E, reveals study. So, here are foods that will help you manage your PMS.
Before we get to the list of foods that will help you manage your PMS, let's read what science says
In a study which evaluated the efficacy of vitamin D and E supplementation, 86 were randomly were assigned to two intervention groups and one control group. Medical intervention was carried out for 2 months with the participants in each group receiving either a tablet containing 200 mg vitamin D, 100 mg vitamin E, or a placebo each day, respectively. Researchers concluded that supplemental therapy with vitamins D and E is an effective and affordable treatment for PMS. Therefore if Vitamin D and E uptake is what will solve the problem, then what are some natural ways to manage your PMS?
The best Natural ways to manage your PMS is by using nutrition and nature in your favor. Boosting your vitamin D can be done through foods and sunlight.
Here are foods rich in vitamin D that will help you manage your PMS
Fish are rich in vitamin D. For example: 100grams of Halibut contains 1,097 IU. However, it is important to not overdue fish consumption because of sea pollution and radiation from the fukushima disaster in 2011.
white mushrooms have 7 IU per 100 grams. They can be made into soup, added to salad or meat stews.
1 Boiled egg have 25 IU. Needless to say boiled eggs, can be eaten by themselves, on toasts, sandwiches and salads
100grams of beef liver has approximately 12-30IU of vitamin D
Here are some foods that are rich in vitamin E and will help you Manage your PMS
Just an ounce (approximately 28 grams) of almonds offers a whopping 7.4 milligrams of vitamin E.
Pumpkin and sesame, are another common food with vitamin E. In fact, eating just ¼ of a cup of sunflower seeds gives you 90.5% of your recommended daily value, making them one of the best vitamin E foods you can eat daily.
Just one cup of boiled spinach will provide you with approximately 20% of your daily needs.
Half an avocado holds more than 2 mg of vitamin E.
One cup of boiled kale can give you almost 6% of your daily vitamin E requirements.
One cup of steamed broccoli will provide you with 4% of your daily requirements
It is important to note that vitamin D has been linked with improvements in autistic symptoms, as an effective treatment for rheumatoid arthritis and eczema, while vitamin E has been reported to be effective in pneumonia prevention and help alzheimer’s disease.
The symptoms of premenstrual syndrome (PMS) can be quite severe and include mood swings, tender breasts, food cravings, fatigue, irritability and depression. Almost 85% of American women experience premenstrual syndrome in the childbearing years. Using foods that will help you manage your PMS is the best way to treat yourself and avoid undesirable side effects from manipulated medications.